Exercises For Improving Posture

5 Aug

All of us crave a good posture. However, due to lack of determination, we are often not able to achieve it. It requires you to continuously watch and correct yourself. You also need to stretch and exercise daily. Many of us lack the discipline to do this by ourselves. You can join a gym and do the basic back and neck exercises for better posture. It is crucial to work on your core muscles, your abdomen and your upper and lower back. These exercises are basically stretches that help you strengthen your muscles.

A good posture is when your whole body is in alignment. Your spine is curved only at its natural curve. Your chin should be parallel to the floor. Your shoulders should not be slouching. If your posture is not good, then over the course of time, some of your muscles will weaken and some will have to bear all the stress. Slowly, your joint movements will become stiffened and restricted.

If your back aches have severely worsened, then consider consulting a doctor first rather than exercising and stretching. Here are few exercises that will help with the pain and also improve your pressure:

a)    Single Leg Extension: This exercise works on your core muscles. Here’s how it is done: Lie down on the floor on your back. Interlock your fingers and place them behind your head. Now, bend your knees. Lift one leg and try to bring it closer to your chest. While doing this, take a deep breath and tighten your abdomen muscles. Then bring your leg back to its original position. Switch legs and repeat the exercise. Do this exercise at least 10 times with each leg daily.

b)    Curl-ups: This exercise works on your abs and your waist muscles. Here how it is done: Lie down on your back on the floor. Interlock your fingers and place them behind your head. Now inhale and tighten your stomach muscles. Slowly, lift your head and shoulders off the ground. At the same time, bend your knees and lift up your feet at a 45 degree. Now return to normal position. Do 2 sets of 10 repetitions.

c)    Roll-ups: This exercise works on your core and abdominal muscles. Lie down on your back with your legs relaxed. Cross your arms around your chest. Exhale and tighten your stomach muscles. Slowly roll off your head and shoulders off the floor. Try to lift your entire upper body till you are sitting up straight. Now slowly return to your original position. Repeat this exercise 3- 5 times.

d)    Crossover: This exercise works on all the core muscles. Lie down on your back on the floor. Keep your fingers interlocked behind your head. Exhale and tighten your stomach muscles. Keep your knees bent. Bring one knee close to your chest. Straighten the other leg and bend yourself towards the bent knee. Do not lift your back off the floor. Now reverse the legs and do the exercise. Do this exercise in 2 sets of 5-8 repetitions.

e)    Back Extension: This exercise strengthens your back muscles and your erector spinae. Lie down on your stomach and keep your arms at the sides. Exhale and tighten your stomach muscles. Now, without the help of your arms, lift your neck and shoulders off the ground. Slowly, raise your chest too. Then slowly come back down. Do this exercise 3 to 5 times daily.

f)     The Plank: This exercise works on your core, shoulder and back muscles. Lie down on your stomach. Then slowly with the help of your arms, lift your entire body off the floor. Keep your body straight and hold this position till you begin to feel tired. Then return to normal position and repeat after some time. Do this exercise 5-8 times daily. A slight variation of this exercise, the ‘oblique plank’ is also helpful in strengthening the back.

g)    Reverse Dumbbell Flyes: This exercise helps in strengthening the muscles in the back. It requires dumbbells and a bench. Lie down on a bench. Place the dumbbells at the sides of the bench. Now slowly, lift the dumbbells and bring them close together without locking your elbows. In the same manner, take the dumbbells apart and bring them to the starting position. Do 2 sets of 10 repetitions of this exercise. Do not lift your feet off the floor when doing this exercise. Do not jerk the weights for lifting them.

h)    Rows: You can do this exercise using resistance bands. Sit on a bench with your knees bent. Take the resistance band and wrap it around your feet in such a manner that finally, the left handle goes to the right arm, and the right handle goes to the left arm. Now, pull the handles towards your chest and then take them back to their original position. Do this exercise 10-15 times a day.

i)      Lats: This exercise also helps in strengthening your shoulder and back muscles, and thereby improving your posture. Usually this exercise is done on a lat machines. Sit down on the lat machine and tuck your thighs under the pad. Adjust the weight according to yourself. Now slowly bring the handles close to your chest without locking your elbows. Keep your palms facing outwards. Then return it back to its starting position. Do 2 sets of 12-15 repetitions of this exercise.

j)      Abdominal and Back Extensions: This exercise works on your chest, shoulder and arm muscles. This exercise also requires a machine. Sit on the bench, and adjust the weights accordingly. Keep your back rested on the support. Hold the handles and push them forward. With the handles, bring your entire upper body forward as well.Then slowly bring the handles backwards till your back touches the support again. Do 2 sets of 10-15 repetitions.

k)    Standing Side Bend: This exercise works on your obliques. You can use a towel or a band to perform this exercise. Stand with your feet shoulder-length apart. Now hold the towel with your arms stretched out wide. Without bending forward, bend sideways keeping your arms straight. Do not lock your elbows. When you feel a stretch, come back to the original position. Now, bend to the other side in a similar manner. Bending on both the sides will constitute one repetition.

Grow Taller 4 IdiotsGrow Taller 4 Idiots program guarantees that you can increase your height by 2-5 inches during the next 8 weeks even after puberty. I have used Grow Taller 4 Idiots program myself and have documented my experience here.

Grow Taller 4 Idiots is a brilliant ebook that will give you specific details on how to improve these aspects of your life in order to gain height. There are exercises demonstrated with videos that should be a part of any workout regiment designed to induce growth.

Comments are closed.